Why Does My Throat Hurt After Running?

If you’re a runner, you might have experienced a sore throat during or after a workout.

This is known as workout-induced sore throat or exercise-induced chronic gastritis, and it can be concerning for many athletes.

But don’t worry; we’ve got you covered! In this article, we’ll dive into the various causes of post-run throat discomfort, including dehydration, breathing habits, environmental factors, and medical issues.

Plus, we’ll provide some helpful tips and tricks to alleviate this discomfort and make your running experience more enjoyable.

So, let’s explore why running can sometimes leave your throat feeling sore.

Causes And Remedies of Throat Hurting After Running

Running-related throat soreness is a common issue among runners.

It’s important to fully understand everything that can be causing this discomfort because the origins of it can differ.

Here are a few potential causes of throat pain following exercise:

Dehydration

A sore throat brought on by running or any physical activity is frequently caused by dehydration.

Running can result in dry lips and throat because sweating allows your body to lose water.

A decrease in salivation brought on by dehydration increases the risk of bacterial infections, which can lead to sore throats.

To avoid throat discomfort, it’s crucial to stay hydrated.

When you exercise, you lose fluids through sweating and breathing that, if not replaced, can result in dehydration.

It can make the throat dry, inflamed, painful, and uncomfortable.

Drink water before, during, and after running to stay hydrated. Your body weight, intensity, and the surrounding environment contribute to the required water.

Aiming to consume 8 ounces or more of water every 15-20 minutes is suggested.

You can also consider consuming sports drinks containing electrolytes to replace lost fluids and minerals.

Breathing Behaviors

The way you breathe while running can also contribute to throat discomfort.

Both mouth breathing and breathing via the nose can irritate the nose or cause the throat to become dry.

Furthermore, if you run while breathing through your mouth, you may be more prone to inhale germs or pollutants. It will surely result in irritating your throat.

During and after running, breathing through the nose can assist in preventing throat hurts.

Before the air enters the lungs, the nose acts as a natural filter, warming and humidifying it.

This can lessen the possibility of exercise-related throat discomfort and irritation brought on by dry or chilly air.

Additionally, nasal breathing reduces the danger of voice strain and hyperventilation by controlling air that enters the body.

Try to inhale through the nose while running and exhale through the mouth.

Speak with a healthcare provider if you have trouble breathing through your nose. It will be beneficial to treat any underlying nasal or respiratory difficulties.

Environmental Factors

Environmental factors like dust, pollen, and air pollution can irritate the throat during running.

Tiny particles in air pollution from traffic or industrial sources can irritate the respiratory system and cause throat unease.

Dust and pollen can also cause an allergic reaction, resulting in throat swelling and pain. Running in cold or dry air can also irritate and dry out the throat.

Running while wearing a face mask can avoid throat pain brought on by exposure to allergens and pollutants in the air.

When you run outside, you can breathe in pollutants, including allergens, industrial chemicals, and car exhaust that can irritate and inflame the throat.

By removing these pollutants, a face mask lowers the possibility of experiencing throat soreness and other respiratory problems.

Additionally, using a face mask can reduce the spread of viruses and other contagious illnesses, particularly during pandemics and outbreaks.

Underlying Medical Conditions

Medical issues, such as allergies, asthma, acid reflux, or an infection like strep throat, may appear as throat pain after running.

It is important to see a healthcare professional. It will help determine any underlying medical conditions if your throat consistently feels hurt after running.

To avoid throat pain and other discomforts before and after a run, it’s essential to warm up and cool down appropriately.

The muscles can receive more blood and oxygen during a warm-up before movement, which will prepare them for running properly.

Doing this can lower your risk of suffering from strained muscles, cramps, and other painful injuries.

A proper cool-down can assist the body in gradually returning to resting after running, lowering the likelihood of discomfort and stiffness later.

Start with some light stretching and low-intensity exercises to appropriately warm up and cool down.

Then gradually increase or decrease the intensity and time as necessary.

Lunges, squats, and leg swings are workouts that especially target the muscles and joints utilized during running.

Acid Reflux

When stomach acid flows back into the esophagus, it irritates and inflames the area. This disease is known as acid reflux.

Running can make acid reflux worse, which can cause discomfort and pain in the throat.

Avoiding foods and beverages including caffeine, alcohol, spicy food, and acidic food, can help prevent acid reflux.

Reflux can also be avoided by eating smaller, more frequent meals throughout the day.

Additionally, delaying running for at least two to three hours after eating can help lower the risk of acid reflux.

A doctor should be consulted for medication. You may also use over-the-counter antacids or medicines that decrease acid production.

Vocal Strain

Running can cause you to breathe heavily, have trouble speaking, and experience throat soreness.

This condition occurs explicitly if you sing or speak out while running.

Resting your voice is crucial to avoiding throat soreness and vocal fatigue both before and after exercise.

Frequent speaking, singing, or shouting can strain the vocal cords, resulting in swelling and discomfort.

Running can make this worse. After all, it forces the body to breathe more quickly and deeply to exchange extra oxygen for carbon dioxide.

Avoid whispering, singing, and loud talking because it can strain the vocal cords more than speaking in a regular tone.

Consult a healthcare provider for additional assessment and treatment if you develop long-lasting throat pain or vocal strain.

After a run, throat soreness might be annoying and even make it difficult for you to continue running regularly.

Thankfully, there are several possible reasons and remedies for this problem.

You can take several actions mentioned above to treat the symptoms and stop recurrences of throat discomfort.

You may keep enjoying the benefits of comfortable running by identifying the root cause and taking action to solve it.

Conclusion

Running-related throat soreness can result from dehydration, the environment, voice strain, and more.

However, you can lessen throat pain and other hurts after running by taking the appropriate measures and solutions described above.

Simple and efficient approaches to protect throat health and enhance your running experience include staying hydrated and breathing through the nose.

Additionally, using a face mask, resting your voice, and warming up and cooling down properly is beneficial.

Always pay attention to your body’s signals.

If you encounter severe or chronic throat discomfort or other symptoms, contact a doctor immediately to guarantee a correct diagnosis and treatment.

You can benefit from the many advantages of running without giving up.

It can be possible just by putting your throat health first and taking measures to avoid discomfort and suffering.